FOR TONING AND SCULPTING LEAN MUSCLES
Most women with this goal are expecting to isolate muscle groups with super high reps; however, you will get a lot more bang for your sweat when you increase the weights and perform fewer reps.
Select your weight: Something between 10 and 15 pounds for the upper body is plenty. For a kettlebell, you’ll want 15 to 30 pounds. Olympic barbells weights should be between the bar itself at 35 pounds and upwards of 65 pounds for overhead action, about 75 pounds for squats. This is really a personal decision. Most group fitness classes use the smaller barbells, which will give you lean results with just 10 kilograms or 22 pounds.
Define your reps: Pick a number between 10 and 20. If you pick 15 and feel like there’s no way you can get to 16, then you’ve selected correctly. You want to fatigue the muscles with the right amount of resistance or stress. Doing 50 to 100 reps will actually cause your muscles to “seize up” and harden, which makes it difficult for them to lengthen into the lean look you want. (via Body Building)
Set the clock: Spend a couple minutes on each exercise and cycle back to it two or three times for a circuit. You can also work the arms for 10 minutes, switch to the lower body for 10 and finish with the core. Whatever feels best to you!
- Kettlebell Clean and Press
- Sumo Squat with Bicep Curl
- Plank Row